Workout Details

  • Duration: 18 Minutes
  • Calorie Burn: 119-255
  • Difficulty: 5/5
  • Equipment: Jump Rope
  • Training Type: Cardiovascular, HIIT
Body Focus Total Body

Jump Rope Cardio HIIT


     Whether you have a jump rope or not you can still use this 18 minute video to get in a quick calorie blasting workout session.  If you haven't used a jump rope since you were a kid then there is no time like the present to give it another try. This piece of workout equipment has been around for centuries and though is thought of by many as a child's toy it is actually an amazingly effective piece of cardio equipment.  

     In this workout video we are combining a HIIT style workout (high intensity interval training) with bouts of jumping rope.  After a quick warm up we will be doing 50 seconds of jumping rope followed by two rounds of 20 seconds of work and 10 seconds of rest (tabata style). There are 6 exercises that we will be doing and each will have 50 seconds of jumping rope in between.  This takes a typical tabata style HIIT routine and adds a new cardio challenge by forcing you work during your "recovery", if you can call jumping rope recovery.  If you are not accustomed to using a jump rope then the rounds of jumping rope will feel very difficult the first few times you do this video. However as your cardiovascular endurance increases the jump rope rounds will become easier and will actually provide a certain amount of rest to prepare you for the next intense exercise.

     If you have trouble the first time through just work on your jump rope skills and come back and try again. After all this combination keeps you maxed out at your cardio threshold for the entire 12 minutes of the HIIT routine. What this means is that you will be not only taxing your heart and lungs to improve their efficiency, you will also be burning calories at a very high rate. Depending on how hard you push yourself and if you are male, female, tall, short, light or heavy this workout's calorie burn can vary, with that said, this routine can average between 8 to 15 calories per minute.

Jump Rope Cardio HIIT

     Start with jumping rope for 50 seconds and repeat in between each exercise after that. Every exercise should be done for 20 seconds followed by 10 seconds rest twice through before moving to the next jump rope and exercise combination

  • Push Up
  • Lateral Jumps
  • Lizard Hops
  • Jumping Lunge
  • High Knees
  • Star Jumps